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Sun 14th Feb 2010 at 10:00am by Mr. K.

Run > Race

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Time
2:53:20
Miles
20.09
Min/mi
8:38
Pacing
92.5%
WAVA
53.50
Cals
2617
Asc(m)
817
Hillscore
8
Surface
Road

slow

Notes & Comments

Bramley 20 - The plan;
5M @ 9.18m/m,

5M @ 9.04m/m,
4M @ 8.49m/m,
4M @ 8.34m/m,
2M @ 8.30m/m.
Total Predication 2 Hrs 58 mins 02 sec

(Schedule says 14M(2hrs 15 mins) slow)

Split Summary

====

1) - 1m - 9:16(9:16/m) - 127cal

2) - 1m - 9:14(9:14/m) - 130cal

3) - 1m - 9:09(9:09/m) - 130cal

4) - 1m - 9:02(9:02/m) - 130cal

5) - 1m - 9:05(9:05/m) - 130cal

6) - 1m - 9:04(9:04/m) - 130cal

7) - 1m - 9:03(9:03/m) - 130cal

8) - 1m - 9:16(9:16/m) - 131cal

9) - 1m - 8:53(8:53/m) - 130cal

10) - 1m - 8:45(8:45/m) - 130cal

11) - 1m - 8:07(8:07/m) - 131cal

12) - 1m - 8:32(8:32/m) - 131cal

13) - 1m - 8:21(8:21/m) - 131cal

14) - 1m - 8:34(8:34/m) - 130cal

15) - 1m - 8:19(8:19/m) - 131cal

16) - 1m - 8:38(8:38/m) - 130cal

17) - 1m - 8:19(8:19/m) - 131cal

18) - 1m - 8:09(8:09/m) - 131cal

19) - 1m - 7:35(7:35/m) - 131cal

20) - 1m - 7:25(7:25/m) - 131cal

21) - 0.09m - 34(6:19/m) - 11cal

Pace Zone Summary

====

Pace Zone: 6:40-6:59/mile: 1.6%

Pace Zone: 7:00-7:19/mile: 2.3%

Pace Zone: 7:20-7:39/mile: 5.2%

Pace Zone: 7:40-7:59/mile: 7.9%

Pace Zone: 8:00-8:19/mile: 14.2%

Pace Zone: 8:20-8:39/mile: 16.2%

Pace Zone: 8:40-8:59/mile: 16.8%

Pace Zone: 9:00-9:19/mile: 16.1%

Pace Zone: 9:20-9:39/mile: 8.7%

Pace Zone: 9:40-9:59/mile: 4.5%

Pace Zone: 10:00-10:19/mile: 2.5%

Pace Zone: 10:20-10:39/mile: 1.2%

9:16 9:14 9:09 9:02 9:05 9:04 9:03 9:16 8:53 8:45 8:07 8:32 8:21 8:34 8:19 8:38 8:19 8:09 7:35 7:25 34

kaysdee
Great going! What happened to the last couple of miles?? If you can do that pace at the end of that distance, you'll ace it at VLM

Map

Bramley 20 (2010)

0mi in 0

Multigraph

Pace
Elev

Multi Graph Loading...

mi ( to ) | /mi | bpm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
1.00	9:16	9:16	9:16	3/9
2.00	18:30	9:14	9:14	12/5
3.00	27:39	9:09	9:09	3/7
4.00	36:41	9:03	9:03	6/6
5.00	45:46	9:05	9:05	9/10
6.00	54:51	9:04	9:04	13/10
7.00	1:03:54	9:03	9:03	14/3
8.00	1:13:10	9:16	9:16	17/10
9.00	1:22:03	8:53	8:53	10/14
10.00	1:30:48	8:45	8:45	5/7
11.00	1:38:55	8:07	8:07	3/11
12.00	1:47:28	8:33	8:33	11/5
13.00	1:55:48	8:20	8:20	4/9
14.00	2:04:22	8:34	8:34	6/7
15.00	2:12:41	8:19	8:19	9/10
16.00	2:21:19	8:38	8:38	10/9
17.00	2:29:39	8:19	8:19	14/2
18.00	2:37:47	8:09	8:09	17/11
19.00	2:45:23	7:35	7:35	10/14
20.00	2:52:48	7:25	7:25	4/6
20.09	2:53:21	33	6:10	0/1

Further Analysis

Pace Distribution
Edit colour bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
24	1.0%	9:00
16	2.2%	9:42
16	2.2%	8:15
11	1.6%	8:36
10	2.8%	9:01

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:41	6:48	45.57%	More
800m	3:36	7:14	49.33%	More
1km	4:29	7:12	52.10%	More
Mile	7:19	7:19	54.96%	More
5k	23:50	7:40	56.74%	More
5 miles	39:54	7:59	55.08%	More
10k	50:03	8:03	54.73%	More
10 miles	1:21:48	8:11	54.87%	More
Half	1:49:31	8:22	54.45%	More
20 miles	2:52:28	8:37	53.51%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:12	7:12	55.81
5km	23:58	7:43	56.44
5M	39:41	7:56	55.38
10km	49:58	8:02	54.83
10M	1:22:44	8:16	54.25
Half	1:50:10	8:25	53.69
20M	2:52:31	8:38	53.49
Mara	3:49:41	8:46	53.62

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